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Foods like eggs, dark vegetables, green leaves, dried fruits, nuts
and beans are also rich in iron.
Fortified Foods
Many foods are enriched with iron to increase your daily intake. These products include
breakfast cereals, pasta, bread, malted drinks and grits. The Food and Nutrition Board
recommends 18 mg of iron for women and 8 mg for men. Many cereals contain enough iron to
fulfill your daily allowance in one serving. Check package labels for more information.
Animal Sources
The iron from animal sources is more easily absorbed by your body than the iron from plant
sources. Therefore seafood, poultry, eggs and beef are good sources of iron. Seafood selections
include clams, salmon, oysters and sardines. Other sources include beef and chicken liver. These
foods are also good sources of protein, which you needs for tissue growth and repair.
Plant Sources
If you are a vegan, eat pulses and beans to raise your hemoglobin levels. Good sources include
red kidney beans, lentils, soybeans, black beans, white beans and cowpeas. The American
Dietetic Association encourages eating these foods with vitamin C-rich foods to maximize iron
absorption. The Office of Dietary Supplements lists citrus fruits and juices, kiwi fruit, broccoli,
baked potatoes and tomatoes as rich sources of vitamin C. Snack on dried prunes, apricots,
raisins, Brazil nuts and almonds.
Other Foods
Vitamin B-12 and folate also aid in the production of red blood cells. Folate naturally occurs in
turnip greens, okra, collards, artichokes, spinach and asparagus. Cheese, milk and yogurt are rich
sources of B-12. Choose nonfat and low-fat varieties. Avoid consuming dairy products with ironrich foods because the calcium in them reduces the absorption of iron.
A liberal intake of iron rich foods will immediately check iron deficiency anemia.
Initially, to make up for the deficit, iron supplements are advised. But gradually, taper the
dependence. Good sources of iron are- whole wheat, brown rice, green leafy vegetable
(spinach, broccoli. Cabbage, fenugreek, lettuce), beet, cherries, tomatoes, dates, figs.
When taking iron foods/ a supplement, always take vitamin C alongside. This facilitates
the absorption of iron.
Vitamin B should also be taken liberally for increasing hemoglobin level. Sources
whole cereals, fruits and vegetables and milk.
Beet is the ideal food, which stimulates haemoglobin production. It regenerates RBC
production and speedily fights the symptoms of anemia.
If you are taking supplementary iron, orange juice helps it to absorb effectively.
A healthy diet is one of the best ways to boost the levels of hemoglobin in the blood.
Alternatively use of iron and folic acid supplements would also prove beneficial.
However, the use of supplements is often associated with side effects like constipation.
Here are some of the dietary measures to boost your hemoglobin levels.
Include green leafy vegetables in your daily diet. Spinach, Broccoli, Mustard greens,
Arugula,Dandelion Greens, Collard Greens,Romaine Lettuce,Swiss Chard, etc are great
sources of vitamin A, C, K, folate, calcium and iron. They are also rich in fiber which is
essential to alleviate symptoms like constipation in elderly. These foods are packed with
antioxidants that prevent the occurrence of conditions like cancers and cardiovascular
disorders
Apricots, dates, raisins, Cashew nuts, figs, soy, sesame seeds, etc are also rich sources of
iron.
Wheat germ, Wheat flakes, oat bran should form an integral part of your diet. Malt bread,
Whole grain bread and cereals are packed with iron and folic acid which is essential to
boost the levels of hemoglobin in your blood.